Punishers

Full Body, Back, Shoulders, Core

- A great full body exercise.
1. Start with 2 Renegade Rows
2. Followed by 2 full side extensions
3. Continue with a Frog Jump in
4. Sumo Squat to stand
5. Lower the weights back down and Frog Jump back out to prepare for the next two

- Core stability is really tested her, so maintain that strong plank position.
- Squeeze your shoulder blades together on the Renegade Rows
- When extending up, try to get a straight line from your bottom hand, all the way up to your top hand. For the movement, We want to bend our elbow, pull the weight in front of our chests, and then extend to a straight arm
position overhead.